If youre looking for a quick recovery after a workout, theres no need to buy an expensive sports drink.

A small study from the University of Texas at Austin suggests that a bowl of whole grain cereal with milk is as effective as carbohydrate-based sports drinks in replenishment of glycogen stores, which the muscles use as fuel.

The researchers compared the effect of whole grain cereal (Wheaties) and milk with that of sports drinks on recovery after a typical exercise session by amateur cyclists.

Cereal and non-fat milk are a less expensive option than sports drinks, said exercise physiologist Lynne Kammer, who led the research. The milk provides a source of easily digestible and high-quality protein, which can promote protein synthesis and training adaptations, making this an attractive recovery option for those who refuel at home.

This study was supported by Wheaties-maker General Mills, but it mirrors the findings of previous studies that low-fat chocolate milk also makes a good recovery drink.